One of the common injuries we treat in our Boulder office is plantar fasciitis. We have had numerous successful treatment outcomes in our office using physical therapy to provide plantar fasciitis relief.
We’re going to discuss why the plantar fasciitis becomes irritated, what you can begin to do to fix it at home, and some things we can do in the office to help you get back to the activities that you love.
Why does plantar fasciitis happen?
At home exercises to fix your plantar fasciitis
Chiropractic and Physical therapy treatment we can do in the office to help you get back to 100% quickly.
What is Plantar Fasciitis?
Plantar fasciitis is the most common cause of bottom of the foot heel pain, affecting approximately 10% of the population. The condition is so common it is responsible for one quarter of all foot injuries. The condition is common in young runners and middle-aged women, but the majority of plantar fascia patients are over the age of 40.
The diagnosis "plantar fasciitis" encompasses disorders ranging from acute inflammation to chronic degeneration of the important connective tissue that runs along the bottom of the foot.
The plantar fascia becomes irritated and painful when the biomechanics of the foot and ankle are changed. This is typically due to tightness, weakness, or immobility paired with repetitive time on your feet from work or leisure activity.
Predisposing Factors
Collapsed arch of the foot
Rigid or immobile arch of the foot
Immobile joints of the foot
Bunion or hallux valgus
Tightness or weakness in the gastroc and soleus muscles of the calf
Hamstring tightness
Occupations or activities that involve prolonged time on your feet
Common Causes of Plantar Fasciitis
Increase in training load
Job that requires you to be on your feet all day
Tight Hamstrings
Change in training surface
Tight calves
Recent weight gain
Weakness in your feet
Of course, this is not an exhaustive or mutually exclusive list, however these are the most common risk factors that we hear about in our office. The plantar fascia must absorb up to three time the body weight during walking and up to seven times body weight during the push off phase of running, therefore biomechanical deficits are quickly amplified.
Start with Rest
A period of “relative rest” is considered a time where people limit activities that irritate their symptoms (i.e. jumping, running, hiking, etc) and use alternative low-impact options such as swimming, bicycling, and elliptical machines. This period can be helpful in preparing you for tolerance to the next phase of intervention which includes exercise. If modifying activity doesn’t quite do the trick, there may be instances where new, more supportive shoes, or over the counter or custom orthotics, are suggested to give the foot additional support. These are often temporary and can be removed once the strength training is able to take effect.
Exercises for Plantar Fasciitis to do at Home
Resolution of symptoms can be seen quicker in cases that also utilize other offerings in our office such as:
Chiropractic treatment to restore alignment and eliminate mobility restrictions
Physical Therapy for strengthening exercises to eliminate weakness
Massage Therapy, Dry Needling, and Active Release Technique to decrease muscle tension.
Chiropractic and Physical Therapy for Plantar Fasciitis Relief
If you are suffering from plantar fasciitis, it is likely that you need to have a full chiropractic evaluation performed by our doctors to identify the weakness and compensation that triggered your symptoms. In your first appointment you will learn the cause of your symptoms, receive treatment, learn targeted exercises, and have a plan to return to pain free activity. This typically involves foot, core, or gluteus strengthening, and increasing hip stability.
Active Release Technique for Plantar Fasciitis Relief
Active release technique (ART) is a non-invasive, hands-on diagnostic process of evaluating and treating musculoskeletal problems in the body. ART works by releasing tight and inflamed muscles, ligaments, tendons, and fascia after injury and overuse.
ART is a fantastic tool for releasing the tension in your hamstrings, calves, arch of your foot, and improving pain free range of movement.
Dry Needling for Plantar Fasciitis Relief
Trigger Point Dry Needling Therapy is a technique that uses acupuncture needles to release tight, stubborn, muscles quickly. Unlike other hands on techniques, the needle can penetrate deeper into tissues to help manually release the muscle and stimulate a healing response. In cases of plantar fasciitis, we can use the needles to release knots in your lower legs.
Class 4 laser therapy for plantar Fasciitis Relief
If you need plantar fasciitis pain relief and you’re located in Boulder, CO, call our office today to schedule an appointment for fast pain relief.